If you have heel pain when you take your first steps in the morning or after sitting for a while, you’re not alone. Plantar fasciitis is one of the most common causes of foot pain – and it can feel like it’s putting your whole life on pause. Whether you’re an avid runner, a retail worker, or just trying to get through your day without hobbling, that nagging pain under your heel can really wear you down.
The path forward might be simpler than you think. A few small changes, including some proven exercises for plantar fasciitis, can ease discomfort, rebuild strength, and help you move with more confidence. With a personalized plan from a physical therapist, many people can get back to doing the things they love.
Here’s what you need to know about plantar fasciitis, why physical therapy works, and the top 8 exercises to jump-start your recovery.
What Is Plantar Fasciitis and How Does It Affect Your Foot?
Your plantar fascia is a strong band of tissue that runs along the bottom of your foot. It connects your heel to your toes and acts like a shock absorber, supporting your arch with every step. But when it’s under too much stress – think overuse, poor shoes, or biomechanical issues – it can become irritated, leading to pain.
That’s plantar fasciitis. The pain usually shows up under the heel, especially when you first get up in the morning or after long periods of standing or sitting.
You may be more at risk if you:
- Spend a lot of time on your feet
- Run, play sports, or partake in activities that involve jumping
- Wear unsupportive shoes
- Have flat feet or high arches
The sooner you start treating it, the better your odds of avoiding long-term issues (JOSPT, 2023).
Why Physical Therapy Is Essential for Plantar Fasciitis Recovery
You might think rest alone will fix it, but that’s a common myth. Rest helps reduce irritation, but it doesn’t address the root of the problem and provide long-term relief. That’s where physical therapy comes in.
A physical therapist can help you understand what’s causing the strain on your plantar fascia and guide you through exercises that not only relieve pain but also reduce the likelihood of it coming back.
Here’s what physical therapy can help you do:
- Stretch tight muscles (especially your calves and feet)
- Strengthen muscles that support your arch
- Improve the way you walk and stand
- Reduce inflammation and improve circulation
- Relieve painful symptoms caused by high-impact activities
It’s a holistic, science-backed way to treat the cause, not just the symptoms (Cureus, 2023).
Best Exercises for Plantar Fasciitis Recovery
These 8 exercises target the most common culprits of plantar fasciitis: tight calves, weak foot muscles, and poor flexibility. Try them daily (or as recommended by your physical therapist), and remember – mild discomfort is okay, but pain is a red flag.
Note: These exercises are commonly used in plantar fasciitis recovery, but every case is different. If you’re unsure what’s right for you, talk to a licensed physical therapist or healthcare provider before starting a new movement routine.
1. Towel Stretch
Loosens the bottom of the foot.
- Sit on the floor with your legs extended.
- Loop a towel around the ball of your foot and gently pull it toward you.
- Keep your knee straight.
- Hold for 30 seconds. Repeat 3 times.
2. Calf Stretch Against the Wall Knee Bent
- Place your hands on a wall and step one foot back.
- Keep your heel flat and your back knee bent.
- Lean forward until you feel a stretch.
- Hold for 30 seconds. Switch sides and repeat.
3. Calf Stretch Against the Wall Knee Straight
Targets both calf muscles.
- Place your hands on a wall and step one foot back.
- Keep your heel flat and your back knee straight.
- Lean forward until you feel a stretch.
- Hold for 30 seconds. Switch sides and repeat.
4. Plantar Fascia Stretch
Goes right to the source.
- Sit in a chair and cross your foot over your opposite knee.
- Use your hand to gently pull your toes back.
- You should feel a stretch along the arch of your foot.
- Hold for 15-30 seconds. Repeat 3 times.
5. Resistance Band Foot Strengthening
Builds up the muscles that support your arch and help your feet work more efficiently during daily activities.
- Sit on the floor and loop a resistance band around the ball of your foot.
- Hold the ends of the band and slowly point and flex your foot.
- Do 10-15 reps per foot.
6. Toe Curls with a Towel
Strengthens foot muscles.
- Sit in a chair with a towel laid out under your feet.
- Use your toes to scrunch the towel toward you.
- Do 2-3 sets of 10-15 reps.
7. Heel Raises
Fires up your calves and foot stabilizers a simple move that supports your gait and daily movement.
- Stand with feet hip-width apart.
- Slowly lift up onto your toes and lower down, keep your knees straight.
- Do 2-3 sets of 10-15 reps.
- Challenge yourself by doing one foot at a time.
8. Foot Rolling
A quick way to loosen up and reduce inflammation.
- Use a tennis ball or frozen water bottle under your foot.
- Gently roll from heel to toe, pausing on tight spots.
- Roll each foot for 2-3 minutes.
How Physical Therapy Supports Long-Term Recovery
Healing plantar fasciitis isn’t just about feeling better now – it’s about staying pain-free in the future. That’s why physical therapy matters.
Your therapist may assign you new routines to do each week, keeping your progress on track and minimizing stress on the plantar fascia.
Your therapist can also:
- Help restore your normal gait
- Improve foot and ankle mobility
- Monitor your progress and make adjustments
- Offer guidance on footwear, orthotics, and daily habits
All of this adds up to fewer flare-ups, more movement, and better overall foot health (Foot & Ankle Orthopaedics, 2020).
When to Seek Professional Help
If your foot pain just won’t quit, don’t wait it out. You may need expert care if:
- Pain sticks around after several weeks of home care
- You’re avoiding standing or walking
- You notice swelling, redness, or warmth
- You feel like your foot is affecting how you move overall
The earlier you intervene, the easier recovery tends to be.
Final Thoughts
Plantar fasciitis can be stubborn, but it doesn’t have to sideline you for good. With a little patience, a smart treatment plan, and the best exercises for your specific case, you can reduce pain and get back to doing the things you love.
And you don’t have to figure it out alone. At Ivy Rehab, we’re here to help you move better, feel stronger, and walk with confidence. Schedule an appointment with one of our physical therapists today.
Sources:
- Boob MA Jr, Phansopkar P, Somaiya KJ. Physiotherapeutic Interventions for Individuals Suffering From Plantar Fasciitis. Cureus. 2023.
- American Physical Therapy Association Clinical Practice Guidelines. Journal of Orthopaedic & Sports Physical Therapy. 2023.
- Latt LD et al. Evaluation and Treatment of Chronic Plantar Fasciitis. Foot Ankle Orthop. 2020.
